Somatic Healing: How Trauma Lives in the Body
Somatic Healing: How Trauma Lives in the Body
Let’s start with a simple but powerful truth: trauma isn’t just in your head—it lives in your body too.
If you’ve ever had a strong emotional reaction that seemed to come out of nowhere—a racing heart, tight chest, the urge to cry or run without fully knowing why—you’ve already experienced this. That’s the body remembering what the mind may have long buried. And that’s exactly where somatic healing comes in.
So, what is somatic healing, and why are so many people talking about it in trauma recovery work? Let’s dive in.
Trauma Doesn’t Just Happen to the Mind
When we think of trauma, we often imagine memories, flashbacks, or emotional distress. And yes, those are very real and valid parts of the experience. But the story doesn’t stop there.
Trauma also shows up in the nervous system.
In fact, the body’s survival mechanisms—like fight, flight, freeze, and fawn—kick in during traumatic moments, especially if we don’t feel safe or in control. These responses are hardwired. They’re not a choice. And if the trauma isn’t processed, the body may stay stuck in those survival states long after the danger has passed.
So What Does “Somatic” Actually Mean?
“Somatic” comes from the Greek word soma, meaning body. In the mental health world, somatic healing is an umbrella term for approaches that focus on the connection between the mind and body. It’s about tuning into physical sensations as a way to process, release, and heal trauma.
Instead of just talking about the trauma, somatic healing invites you to notice:
– Where you feel tension
– What emotions feel like in your body
– How your breathing changes with different memories or triggers
– The subtle ways your body may be holding on
It’s gentle. It’s deeply personal. And for many people, it’s incredibly transformative.
What Trauma Can Look Like in the Body
We often carry trauma in ways that don’t immediately look like trauma. For example:
– Chronic muscle tightness, especially in the jaw, shoulders, or stomach
– Digestive issues or mysterious aches and pains
– Sleep problems that don’t seem to have a medical cause
– A persistent feeling of being “on edge” or overly alert
– Difficulty feeling safe in your own body, even in calm environments
– Dissociation—feeling numb, spacey, or disconnected from the world
This is your body trying to protect you the best way it knows how. But it also means your nervous system may need help learning how to come back to a state of safety and regulation.
Somatic Therapies: What Do They Involve?
There are several kinds of somatic-based practices. You don’t need to dive into all of them—just find what resonates with you. Some common somatic approaches include:
1) Somatic Experiencing (SE)
Developed by Dr. Peter Levine, SE helps people slowly and safely access physical sensations associated with trauma. The idea is to gently release the survival energy (fight, flight, freeze) that got stuck during the traumatic event.
2) Sensorimotor Psychotherapy
This method blends talk therapy with body-based awareness, helping people notice physical cues that come up as they recall memories or emotions.
3) EMDR (Eye Movement Desensitization and Reprocessing)
Though not strictly somatic, EMDR uses eye movements or tapping to help the brain reprocess trauma. It often brings up physical sensations, which are part of the healing process.
4) Yoga, Breathwork, and Movement
These can be powerful somatic tools too. Trauma-informed yoga isn’t about pushing yourself into hard poses; it’s about reconnecting with your body in a safe, nonjudgmental way.
Why Somatic Healing Matters
When we’re only working with thoughts and talk, we might miss where trauma is really stuck.
Somatic healing gives us another route—a door through the body—to access deep healing. It helps us:
– Regulate the nervous system
– Feel safer inside ourselves
– Reduce physical symptoms of stress and anxiety
– Reconnect with parts of ourselves that felt frozen or shut down
– Learn to trust our body’s signals again
It’s not a quick fix. It’s not linear. But it works with the body, instead of against it.
What It Might Feel Like
You might be wondering what it actually feels like to start somatic healing. Here’s the truth: sometimes it’s subtle. Sometimes it’s emotional. Sometimes it feels like finally exhaling after holding your breath for years.
For example:
– You’re lying on the floor doing a body scan, and you suddenly realize your shoulders are up to your ears.
– You’re in a session and notice your hands are clenched—but you didn’t realize you were bracing.
– You take a deep breath, and something inside shifts. Tears come—not from sadness, but from relief.
These are all signs that the body is beginning to let go. It’s not magic. It’s biology. And it’s incredibly hopeful.
Is Somatic Work Right for You?
If you’ve tried traditional therapy and feel like something’s missing…
If you’re tired of talking about the pain without feeling any different…
If you notice your body reacts to stress long after the threat is gone…
Somatic healing might be a powerful addition to your healing journey.
That said, it’s best to work with a trained therapist, especially if you have a history of trauma. Some sensations or memories can feel overwhelming, and having a safe guide makes all the difference.
Small Somatic Practices You Can Try Today
Even if you’re not working with a somatic therapist yet, you can begin to reconnect with your body in gentle, safe ways. Here are a few simple ideas:
1) Body Scans
Sit or lie down and slowly scan from head to toe. Where are you tense? Where feels open? No need to change anything—just notice.
2) Orienting
Look around the room and name five things you see. Notice colors, textures, light. This helps signal to your nervous system that you’re safe now.
3) Grounding with Pressure
Press your feet into the floor. Push your hands together. Feel the contact points between you and the chair or ground. This can bring you back into your body during anxiety.
4) Breath Awareness
Not fancy breathwork—just noticing. What happens when you lengthen your exhale? How does your body respond?
Final Thoughts: Your Body Remembers, But It Can Also Heal
Trauma may live in the body—but so does healing.
Somatic work isn’t about “fixing” yourself. It’s about listening. Reconnecting. Letting your body tell the truth and letting it finally exhale. You don’t need to have all the words. You don’t need to remember every detail. Sometimes, the shift happens when you stop trying to understand and simply feel.
Your body has always been doing its best to protect you. Somatic healing is an invitation to say: thank you. And now, let’s rest.